Comparing Nutrients in 1 pound Light Rye Flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Light Rye Flour	11%	3%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Light Rye Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56% 1619kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	84% 109g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	17% 12.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.56% 0.41g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	95% 36.3g	132% 50.3g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.3% 3mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25% 3.76mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Rye Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.9% 59mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	922% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	51.6% 4.13mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	416% 9.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	84.2% 590mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	145% 80μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.4% 51.7g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Light Rye Flour vs Roasted Sunflower Seeds:

• Light Rye Flour has 3.1 times more Vitamin B1 and 2.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B2, 8.8 times more Vitamin B3, 10.6 times more Vitamin B5, 3.4 times more Vitamin B6, 10.3 times more Vitamin B9, more Vitamin C and 31.4 times more Vitamin E than Light Rye Flour.
• Both Light Rye Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Light Rye Flour vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 5.4 times more Calcium, 8.6 times more Copper, 4.2 times more Iron, 4 times more Magnesium, 1.8 times more Manganese, 8.9 times more Phosphorus, 3.8 times more Potassium, 4.5 times more Selenium and 4 times more Zinc than Light Rye Flour.

Comparison of macro-nutrients per 1 pound:

• Light Rye Flour has 1.2 times more Omega 3 and 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 37.4 times more Fat, 34.8 times more Saturated Fat, 65.4 times more Omega 6, 2.9 times more Sugars, 1.4 times more Fiber and 2 times more Protein than Light Rye Flour.
• Both Light Rye Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.